The Ankle

Toe Curls

Sit with both feet flat on the ground.

Place a towel under one foot.

Curl the toes to grip the towel and lift it off the ground.

Hold it for a couple of seconds before releasing it.

Repeat with the opposite foot.

Plantarflexion with Band

Using a resistance band around your forefoot, hold the ends of the band with your hand and gently push your ankle down as far as you can and then back to the starting position. Repeat 10 times

Dorsiflexion with Band

Tie the resistance bands around a fixed object and wrap the ends around your forefoot.

Start with your foot pointing down and pull your ankle up as far as you can.

Return to the starting position and cycle your ankle 10 times.

Pillow Stance

Stand with your affected foot on a pillow. Hold this position for a count 10. Repeat 10 times.

Eversion Stretch

Sit with your towel or band around your left foot.

Firmly hold each end of the towel with your hands.

This time, slowly turn your ankle outward, like you’re facing the sole of your foot to the left.

Then pull up with the left-hand side of your towel to deepen the stretch.

Repeat on the other side.

Try holding these stretches for 30 seconds and repeat 3 times.

Inversion Stretch

Sit with your towel or band around your left foot.

Firmly hold each end of the towel with your hands.

Slowly turn your ankle inward, like you are facing the sole of your foot to the right.

Then pull up with the right-hand side of the towel to deepen the stretch.

Repeat on the other side.